In this article
- What vegetables are high in fiber? The top picks by the cup
- What vegetable has the most fiber?
- Starchy vegetables: the heavy hitters
- Brussels sprouts, broccoli and the cabbage family
- Leafy greens: a lot more fiber once they’re cooked
- Which vegetables have the most fiber for the fewest calories?
- Soluble or insoluble: what vegetable fiber does
- How much fiber vegetables can add to your day
- A checklist for getting more of these vegetables in
- The bigger gap is how much, not which
- Questions about high fiber vegetables
- Sources
Ask most people to name a high fiber vegetable and they’ll picture a big green salad. Raw lettuce doesn’t even make the government’s list of fiber sources.
So what vegetables are high in fiber? The leaders are artichokes, green peas, pumpkin, Brussels sprouts and starchy roots, with cooked leafy greens close behind. A cup of cooked artichoke has 9.6 grams, more than a third of a woman’s daily target.
Every number in this guide comes from the Dietary Guidelines for Americans list of fiber sources, which only includes foods with at least 2.8 grams per standard portion.
What vegetables are high in fiber? The top picks by the cup
Here are the leading vegetables, all measured per cup and cooked unless noted:
| Vegetable (1 cup) | Fiber | Calories |
|---|---|---|
| Artichoke, cooked | 9.6 g | 89 |
| Green peas, cooked | 8.8 g | 134 |
| Pumpkin, canned | 7.1 g | 83 |
| Taro root, cooked | 6.7 g | 187 |
| Brussels sprouts, cooked | 6.4 g | 65 |
| Sweet potato, cooked | 6.3 g | 190 |
| Parsnips, cooked | 6.2 g | 110 |
| Jicama, raw | 5.9 g | 46 |
| Winter squash, cooked | 5.7 g | 76 |
| Yam, cooked | 5.3 g | 158 |
| Broccoli, cooked | 5.2 g | 54 |
| Turnip greens, cooked | 5.0 g | 29 |
| Cauliflower, cooked | 4.9 g | 34 |
| Kohlrabi, raw | 4.9 g | 36 |
| Carrots, cooked | 4.8 g | 54 |
| Collard greens, cooked | 4.8 g | 63 |
| Kale, cooked | 4.7 g | 43 |
| Chayote, cooked | 4.5 g | 38 |
| Snow peas, cooked | 4.5 g | 67 |
| Spinach, cooked | 4.3 g | 41 |
| Beet greens, cooked | 4.2 g | 39 |
| Red cabbage, cooked | 4.1 g | 41 |
| Okra, cooked | 4.0 g | 36 |
| Green beans, cooked | 4.0 g | 44 |
| Corn, cooked | 4.0 g | 134 |
| Swiss chard, cooked | 3.7 g | 35 |
| Mushrooms, cooked | 3.4 g | 44 |
| Red bell pepper, raw | 3.1 g | 39 |
| Asparagus, cooked | 2.9 g | 32 |
| Beets, cooked | 2.8 g | 49 |
Notice how many of the top entries are cooked. Lettuce, cucumber and celery are missing entirely, which means a standard portion of each falls below the list’s 2.8 gram cutoff.
What vegetable has the most fiber?
Artichoke wins among everyday vegetables, at 9.6 grams per cooked cup for just 89 calories. Green peas follow at 8.8 grams, and they’re the easier of the two to keep on hand, since a bag of frozen peas cooks in minutes.
Canned pumpkin is the sleeper pick. A cup of plain canned pumpkin has 7.1 grams of fiber and 83 calories, and it stirs straight into soups, chili and oatmeal.
Where beans fit in
The Dietary Guidelines file beans and lentils under vegetables, and they crowd the top of that list. Half a cup of cooked navy beans matches a full cup of artichoke at 9.6 grams, and half a cup of lentils has 7.8 grams.
If you count them as vegetables, legumes are the clear winners. We’ve kept them out of the main table so the more traditional vegetables get a fair comparison.
Starchy vegetables: the heavy hitters
Starchy vegetables bring the most fiber per cup, along with more calories. Green peas, sweet potato, parsnips, winter squash, taro and yam all land between 5 and 9 grams.
Not every starchy vegetable earns that spot. A medium baked potato with skin has 3.9 grams and 161 calories, a cup of cooked plantain has 3.1 grams for 215 calories, and cooked cassava has 3.0 grams for 267 calories.
Corn sits in the middle at 4.0 grams per cup. That’s solid, though peas give you more than twice the fiber for the same 134 calories.
Canned hominy matches corn at 4.0 grams per cup with fewer calories, 115 compared with 134, and cooked lotus root has 3.8 grams.
Root vegetables beyond the potato
Parsnips are the standout root, at 6.2 grams per cooked cup and 110 calories. Carrots follow at 4.8 grams, and salsify, a long, thin root sometimes called oyster plant, has 4.2 grams.
Turnips and rutabaga each come in at 3.1 grams per cooked cup, with 34 and 51 calories. Beets and raw celeriac both sit right at the 2.8 gram cutoff.
Vegetables worth looking for at international markets
Some of the most fiber rich vegetables on the list rarely show up in a typical supermarket cart. Cooked breadfruit has 8.0 grams per cup, and cooked nettles have 6.1 grams for only 37 calories.
Cooked luffa gourd brings 5.2 grams, moringa (drumstick) pods 5.0 grams and chayote 4.5 grams per cup. Cooked nopales, the pads of the prickly pear cactus, have 3.0 grams for just 22 calories.
Brussels sprouts, broccoli and the cabbage family
The cruciferous vegetables, the cabbage family, are reliable fiber sources with few calories. Brussels sprouts lead at 6.4 grams per cooked cup, followed by broccoli at 5.2 grams and cauliflower at 4.9.
Raw kohlrabi, a crunchy member of the same family, has 4.9 grams per cup. Cooked savoy and red cabbage each provide 4.1 grams.
Mayo Clinic names cauliflower as a source of insoluble fiber, the type that doesn’t dissolve in water. Insoluble fiber supports the movement of material through your digestive system and adds bulk to stool.
Leafy greens: a lot more fiber once they’re cooked
Cooked greens shrink down, so a cup holds far more leaves than a cup of salad. That’s why they score well here:
- Turnip greens: 5.0 grams per cooked cup, for only 29 calories
- Collard greens: 4.8 grams
- Kale: 4.7 grams
- Spinach: 4.3 grams
- Beet greens: 4.2 grams
- Swiss chard: 3.7 grams
Escarole is worth knowing about, with 4.2 grams per cooked cup for just 22 calories. Mustard greens and dandelion greens are lighter on fiber, at 2.8 and 3.0 grams.
A side of sauteed greens at dinner does more for your fiber than a bowl of raw lettuce at lunch. If you love salads, building them on a base of shredded raw kohlrabi or jicama is one way to raise the count.
Which vegetables have the most fiber for the fewest calories?
Some vegetables deliver 4 grams or more per cup while staying under 45 calories. These are the easiest ones to pile onto a plate:
| Vegetable (1 cup) | Fiber | Calories |
|---|---|---|
| Turnip greens, cooked | 5.0 g | 29 |
| Cauliflower, cooked | 4.9 g | 34 |
| Kohlrabi, raw | 4.9 g | 36 |
| Okra, cooked | 4.0 g | 36 |
| Chayote, cooked | 4.5 g | 38 |
| Spinach, cooked | 4.3 g | 41 |
| Kale, cooked | 4.7 g | 43 |
| Green beans, cooked | 4.0 g | 44 |
Raw jicama nearly qualifies too, with 5.9 grams for 46 calories. It’s crisp and mild, so it works in place of chips with salsa or hummus.
Soluble or insoluble: what vegetable fiber does
Vegetables carry both types of fiber. Mayo Clinic lists carrots and peas among sources of soluble fiber, which dissolves in water and may help lower cholesterol and blood sugar.
Cauliflower and green beans appear on Mayo Clinic’s list of insoluble fiber sources. Eating a mix of vegetables gives you some of each without needing to track them separately.
Mayo Clinic also links higher fiber diets to a lower risk of colorectal cancer and of dying from any cause, including heart disease. High fiber foods also tend to be more filling than low fiber foods.
How much fiber vegetables can add to your day
Mayo Clinic’s daily fiber targets are 25 grams for women and 38 grams for men up to age 50, and 21 and 30 grams after that. The Dietary Guidelines recommend 2 to 3 cups of vegetables a day for adults.
Picture hitting that vegetable goal with the right picks. A cup of roasted Brussels sprouts at lunch, then a cup of green peas and a cup of cooked kale at dinner, adds up to about 20 grams of fiber from just 2.5 cups.
That’s most of a younger woman’s target before counting fruit, grains or beans.
Wondering how close your own meals get you? Our fiber calculator works out a personal daily target in seconds.
A checklist for getting more of these vegetables in
- Keep a bag of frozen green peas for pasta, fried rice and soups
- Stir a few spoonfuls of canned pumpkin into chili, curry or oatmeal
- Roast a sheet pan of Brussels sprouts or cauliflower at the start of the week
- Saute a handful of kale, spinach or collards into eggs, beans or grain bowls
- Slice raw jicama or kohlrabi into sticks for snacking
- Add artichoke hearts to salads, pizzas and pasta
Want more recipes that put these vegetables at the center of the plate? Our recipe eBooks are full of easy high fiber dinners and sides.
If you’re eating far more vegetables than usual, Mayo Clinic advises adding fiber over a few weeks and drinking plenty of water. Our gut health guides walk you through that ramp up step by step.
The bigger gap is how much, not which
Choosing artichokes over lettuce helps, but most people’s problem comes earlier. A CDC analysis of nearly 295,000 adults found that only 10% met the vegetable recommendation in 2019.
Men fared worse at 7.6%, and so did adults aged 18 to 30 at 7.1%. For most readers, simply reaching 2 to 3 cups a day will move fiber further than any ranking on this page.
Questions about high fiber vegetables
What vegetable has the most fiber?
Cooked artichoke leads common vegetables at 9.6 grams per cup. Green peas follow at 8.8 grams, and if you count beans as vegetables, half a cup of navy beans also has 9.6 grams.
Which leafy greens have the most fiber?
Cooked turnip greens top the list at 5.0 grams per cup, followed by collards at 4.8, kale at 4.7 and spinach at 4.3. Raw salad greens have much less per serving.
Is broccoli high in fiber?
Yes. A cup of cooked broccoli has 5.2 grams of fiber for 54 calories, putting it among the better non starchy vegetables.
Does canned pumpkin have fiber?
Yes. A cup of canned pumpkin has 7.1 grams of fiber and 83 calories, more than most fresh vegetables per cup.
Which vegetables have the most fiber with the fewest calories?
Cooked turnip greens, cauliflower and raw kohlrabi each give about 5 grams per cup for 36 calories or less. Okra, kale, spinach and green beans also bring at least 4 grams for under 45 calories.
How many cups of vegetables should I eat a day?
The Dietary Guidelines recommend 2 to 3 cups a day for adults. A CDC analysis found only about 1 in 10 adults reach that amount.
Are beans considered vegetables?
Yes. The Dietary Guidelines count beans, peas and lentils in the vegetable group, and they’re among the highest fiber foods in it.
Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- Mayo Clinic. “Dietary fiber: Essential for a healthy diet.” 2025. www.mayoclinic.org
- Lee SH, Moore LV, Park S, Harris DM, Blanck HM. “Adults Meeting Fruit and Vegetable Intake Recommendations, United States, 2019.” Morbidity and Mortality Weekly Report, CDC. 2022. www.cdc.gov
